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View Full Version : My quest to be.. "one of those guys"



Pjct.Fortitude
05-08-2010, 08:11 PM
I am here to grow, to learn, and hope to accomplish my goals.

I workout Monday-Friday, and might do a little bull**** on Sat and Sundays.
As of May 14, 2010 I currently weight 223.5 Pounds at 6'6". For right now my goal is to reach 240lbs of lean muscle. I just started back at it full time as of 8 days ago. I am going to keep track of my progress on here, because frankly I want other peoples opinions on my routine, supplements, etc.

Pjct.Fortitude
05-14-2010, 07:18 PM
Here is my workout that I have come up with. I got this from a guy at the gym who is just plain flat out huge.
I am currently trying to cut. I am also doing cardio/abs in between almost each and every workout

Monday May 10. 2010
Chest + Triceps
Flat Bench
x12, 10, 6, 4, 2
Incline DB Flyes
x10, x8, x6, x6
DB Flyes
X10, 10, 10, 10
Alternating DB Presses
x8, 8, 8, 8
Weight Dips
4 Sets
Close Grip Bench Press
x12, 8, 6, 4
Close Grip Bench Press
x12, 8, 6, 4
Skull Crushers
x10, 10, 10, 10
Push Downs
x10, 10, 10, 10
Standing BB Tri Extensions
x10, 10, 10, 10
DB Kickbacks
x8, 8, 8, 8



Tuesday
Back/Biceps


Bent Over Rows
x12, 10, 8, 6
Lat Pulldowns
x12, 10, 8, 6
Power Cleans
x8, 8, 8, 8
Good Mornings
x8, x8, x8
Cheater Curls
x10, 10, 10, 10
Alternating DB Curls
x10, 10, 10, 10
Rear Deltoid Flyes
x10,8, 6, 4
Ghetto T-Bar Rows
x10, 8, 6, 4
Pull Ups
x8, x8
Shrugs
x10, x10

Weds.
Shoulders
Military Press in Rack
x12, 8, 6, 4
DB Military Press
x8, 6, 4, 4
Front Raises
4 Sets
Side Raises
4 Sets
Plate Raises
4 Sets
Bent Over Raises
x10, 10, 10, 10
Reverse Pec Flyes
x10, 10, 10, 10
Cable Upright Rows
x10, 8, 6, 4
Face Pulls
x10, 8, 6, 4

Thursday
Arms
Chest Curls
x10, 10, 10, 10, 10
Zottman Curls
x10, x10, x10, x10
Reverse Grip BB Curls
x10, 10, 10, 10
Skull Crushers
x10, 10, 8, 4
Close Grip Bench
x10, 10, 8, 4
Push Downs
x10, 10, 10, 10
Upright Dips
2 Sets

Friday
Legs
Squats
x20, 15, 10, 8, 6, 4
Deadlifts
x15, 10, 8, 4, 2
Leg Press
x10, 10, 10, 10
Calf Raises
x15, 15, 15, 15
Lunges
2 Sets